Good Saturday!

‎"The real point of being alive is to evolve into the whole person you were intended to be."

-Oprah Winfrey

Today's WOD:
For time:
1000m Row (buy-in)
15-12-9-6-3 of:
Power Snatch (95/65 lbs.)
Box Jumps (24"/20")

Yesterday's WOD Board:

Cheryl Brost visits 808!

‎"This very moment, you can change your life. There has never been a better moment, and never will be, to take a stand, do what matters, and alter the course of your life."

-Amber Rae

Above: My good friend and fellow Games competitor, Cheryl Brost, came by to workout with me, while visiting the islands with her family. Cheryl finished 7th in the world in 2011 and is looking solid this year!

Today's WOD:
"Del"
For time:
25 Burpees
400m Run with Med Ball (20/14 lbs.)
25 Weighted Pull-ups (20/15 lbs. Dumbbell)
400m Run with Med Ball (20/14 lbs.)
25 Handstand Push-ups
400m Run with Med Ball (20/14 lbs.)
25 Chest to bar Pull-ups
400m Run with Med Ball (20/14 lbs.)
25 Burpees

PM ELEMENTS is officially FULL!

Free Intro Class resumes this Saturday, March 31st at 11:00am! If you are interested in trying out our gym please email and sign-up for the Intro Class. 

The next Elements Program cycle will begin the week following on Tuesday, April 3rd. Please reserve your spot in the next Elements Program by emailing us at info@808crossfit.com and put in the subject line: AM or PM (choose one) ELEMENTS ATHLETE. Since our PM class is full, we've got a wait list for those who are interested in the PM Elements Program.

Yesterday's WOD Board:
Will be posted soon.

Farewell, Lin! Good luck in Cali!

“Some people want it to happen, some wish it would happen, others make it happen.”

-Michael Jordan

Above: As many of you know, our badass CrossFit chick, Lin, is moving to California this week. I have known Lin over the years, and I am so thankful for all the support she has provided me, especially coming out to Los Angeles to cheer me on at the Games. We will all miss her terribly, but wish her well on her future endeavors and hope to see her when she visits or when we're up in Cali! Please keep in touch, Lin. Sending you lots of aloha!

Today's WOD:
Back Squat 3-3-3-3-3


21-15-9 rep rounds for time, of:
Back Squats (225/155 lbs.)
KB Swings (70/53 lbs.)

Save the date: It's a PARRRRTAY!

What: CrossFit 808's 1-year Anniversary Party
When: Saturday, May 26th!
Time: TBA, but think evening (like 6:00pm-10:00pm)
Where: The box (CrossFit 808)
Attire: Casual, but please don't wear workout clothes.


Food: Coach Elyse will be taking care of the food (we are catering this event), but it will be B.Y.O.B. and you are always allowed to bring in your own creations! More details to come as the we get closer to that weekend.


Please RSVP by Friday, May 11th, on the sign-up sheet at the box!


Sun-Dried Tomato Salad Dressing from Everyday Paleo:
Getting tired of your plain salad? Bring it to life with this salad dressing recipe!


Ingredients:
1 cup sun-dried tomatoes
1 cup extra virgin olive oil
1 Tablespoon capers
Juice from 1 lemon
2 garlic cloves
Black pepper to taste


Directions:
Combine all ingredients in the magic bullet or food processor and blend until smooth. Use this as dressing over your salad, plus add some diced apples to your greens.


Yesterday's WOD Board:
Will be posted soon.

1-week left for our 50-day Paleo Challengers!

“You are what you believe yourself to be.”

-Paulo Coelho

Above: Syd got her unassisted kipping pull-up! So proud of you! Awesome!!!

Today's WOD:
Skills Set:
3 rounds, not for time:
Box Jumps
Toes to Bar
Pistols


Every minute on the minute for 12-minutes of:
4 Deadlifts (275/185 lbs.)
8 Burpees


Only 1-week left for our 50-day Paleo Challengers! 

I know, I haven't posted about the Paleo Challenge in a few weeks, but I have not forgotten about you guys! I am also very proud of those challengers that have continued to post on the blog, the meals you have been eating over the past 43 days! With one week left, I hope you not only look better, but feel better, too. Here's an easy, but delicious Paleo (bean-less) Chili recipe. Call it a fusion of both the Everyday Paleo and Paleo Comfort Foods recipes. I will be making this tonight with my grass fed beef from A'ala Meat Market!

Ingredients:
4 tablespoons of olive oil or avocado oil
10 stalks of celery
1 white onion
6 cloves of crushed garlic


2 pounds of grass fed ground beef (from A'ala Meat Market)
1 pound of spicy italian pork sausage (no casing) from Whole Foods


1 teaspoon sea salt
2 tablespoons dried basil
2 tablespoons dried oregano
1 tablespoon of cumin
3-4 tablespoons of chili powder
1 teaspoon of cayenne pepper


2-3 cups chopped bell peppers (I like to use one green and one red)
1-16 ounce can of organic diced tomatoes (no salt added)
8-10 ounces of organic low sodium chicken broth


Directions:

1. In a large soup pot, saute the celery, onion, and garlic in the olive oil (till the onions are clear).
2. Add the ground beef and pork sausage, and brown.
3. Add all the seasonings (salt, basil, oregano, cumin, chili powder, and cayenne pepper).
4. Add the chopped bell peppers, diced tomatoes, and chicken broth.
5. Stir to mix all the ingredients well, and let simmer for about 30-35 minutes.

Yesterday's WOD Board:
Will be posted soon.

Next up: Regionals!

"Only those who will risk going too far can possibly find out how far one can go."

-T. S. Elliot

Above: Mike and Christine from Oregon are in town on family vacation, but they still made it in to get in a workout! Mike placed 10th in the World for the 45-50 Masters age group. He will be competing at the CrossFit Games in July! Congratulations to him on a job well done!

Today's WOD:
20-minutes to build a heavy Clean & Jerk.


AMRAP in 8-minutes, of:
4 Clean & Jerks (185/125 lbs.)
8 Pull-ups
...AMRAP product of CrossFit Invictus.


REGIONALS!

With the completion of the Open, many of you have questions about Regionals and travel arrangements. Well here's the brief rundown:

• The Reebok CrossFit Games Northern California Regional (which includes Hawaii) will be held on May 18th, 19th, and 20th!
• The location is set for the Santa Clara County Fairgrounds, 344 Tully Road, San Jose, CA 95111.
• The main hotel we will be staying at is the Residence Inn San Jose (on Iglesius Road).
• If you're wanting to attend the Nor Cal Regionals as a spectator, tickets are ready for purchase online at: https://events.cuetoems.com/cfregion_norcal/OnlineTicketSales.aspx?

If you have any questions, please contact Rome Stein: romee@hawaii.rr.com.

Important Information about the next cycle of our Elements Program and Free Intro Classes: Free Intro Class resumes this Saturday, March 31st at 11:00am! If you are interested in trying out our gym please email and sign-up for the Intro Class. The next Elements Program cycle will begin the week following on Tuesday, April 3rd. Spots are filling up, and we cap each class at 10 persons. So, please reserve your spot in the next Elements Program by emailing us at info@808crossfit.com and put in the subject line: AM or PM (choose one) ELEMENTS ATHLETE.


Yesterday's WOD Board:

The Open is officially pau!

“You are responsible for your life, and doing the best at this moment puts you in the best place for the next moment.”

-Oprah Winfrey

Above: Sam from Eugene, OR, stopped in to get Workout 12.5 validated! Great job, Sam! Hope you enjoy the rest of your stay in Hawaii-nei!

Today's WOD:
Front Squat 1-1-1-1-1-1-1


For time:
1000m Row
75 Wall Balls (20/14 lbs. to 10 ft.)
50 Hand Release Push-ups
250m Row

Fun Facts about CrossFit 808 in the 2012 Worldwide Reebok CrossFit Games Open:

• Team CrossFit 808 is 4th place in the Northern California Region (qualifying us for Regionals) and 27th in the World!
• Masters Female (60+), Mary Schwing, finished 6th place in the World and earned a spot at the 2012 Reebok CrossFit Games at the Home Depot Center in Los Angeles, California!
• Coach Josh finished 33rd in the Northern California Region!
• Coach Joe finished 67th in the Northern California Region!
• Coach Kyla finished 12th in the Northern California Region!
• Brandy finished 43rd in the Northern California Region!
• Coach Elyse finished 10th in the World and 2nd in the Northern California Region!

Saturday's WOD Board:

HOLIDAY SCHEDULE for Kuhio Day!

Above: Eli and Haya are excited for the holiday!

According to timeanddate.com, Prince Jonah Kuhio Kalanianaole Day, also known as Prince Kuhio Day, is a state holiday in Hawaii in the United States. It is observed on March 26 every year and honors Prince Jonah Kuhio Kalanianaole, one of the best-known leaders in Hawaii’s history.

HOLIDAY SCHEDULE for Kuhio Day, Monday, March 26th: Noon, 4pm, 5pm, and 6pm.

Don't forget to plug in your scores from 12.5!

"Pain is nothing compared to what it feels like to quit. Give everything you got today for tomorrow may never come." 

-Dan Gable

Above: Dean from CrossFit Verve in Denver, Colorado, worked out with us this past week. Great having you at the box!

Today's WOD:
AMRAP in 30 minutes, of:
400m Run
15 GHD Sit-ups
10 Deadlifts (225/155 lbs.)
Work in teams of 2, one partner goes through an entire round before switching off.

Great job to everyone who finished the 2012 Reebok CrossFit Games Open! It was so thrilling to see all of you attack these workouts over the last 5 weeks. Not only did we make 1-year during the Open, but those of you who were with us last year also grabbed huge PRs in Open Workout 12.5! Amazing! 

Also, thank you to everyone who came to cheer on fellow boxmates at S.N.L! You guys provided an awesome environment for the participating athletes and they were able to flourish. If I weren't overseeing the event, that's exactly the environment I'd like to have done my Open Workouts. 

Final note, I could not be more proud of the effort you all put out and I hope you had a great experience with the CrossFit Open. If not anything else, look at it as a learning opportunity to get better. If you competed in the CrossFit Open, I'd strongly suggest you take a few days off (2-3 days) to recover physically, and more importantly, mentally. Go on a hike you've been wanting to try, go to the beach and get in the ocean, or go for a long jog on the sand. Whatever it is, take some time off because you deserve it! Yes, this goes for your coach, too!

-Coach Elyse

Yesterday's WOD Board:
Will be posted soon.

K-star's Mobility Prep for Open WOD 12.5!

"If you have done the best you can do and if you have gotten all you could extract from something, you have given all you had to give, then the time has come when you can do no more than say thank you and move on."

-Maya Angelou

Today's WOD:
15-minutes to build a heavy Power Clean.


15-12-9-6-3 rep rounds for time, of:
Power Clean (135/95 lbs.)
Bar-facing Burpees

One Last Saturday Night Lights:

• Saturday Night Lights - Everyone is invited to either cheer on or participate in the Open WOD (you do not have to be registered to participate). Please DO NOT show up before 4:00pm, the first heat will not begin till 4:30pm, so you'll have plenty of time to warm-up!
• Important Information about the next cycle of our Elements Program and Free Intro Classes: No Free Intro Class till Saturday, March 31st! We will be postponing our Free Saturday Intro Class till the end of the CrossFit Games Open, so if you are interested in trying out our gym please email and sign-up for March 31st. The next Elements cycle will begin the week following, so April 3rd. Please reserve your spot in the next Elements Program by emailing us at info@808crossfit.com and put in the subject line: AM or PM (choose one) ELEMENTS ATHLETE.

Heat 1 (4:30pm): Will, Peter, Coach Joe, Jackie, Marsha, and Mary
Heat 2 (4:45pm): Chad, Patrick, Bob E., Shay, and Lei
Heat 3 (5:05pm): Jeff Chang, Jeff Mata, Seth, Mike Bennett, and Charlie


Yesterday's WOD Board:

Taping your hands for 12.5!

‎"Create the highest, grandest vision for your life because you become what you believe."

-Oprah Winfrey

Today's WOD:
"CrossFit Games Open Workout 12.5"
Complete as many reps as possible in 7 minutes of the following rep scheme:
3 Thrusters (100/65 lbs.)
3 Chest to bar Pull-ups
6 Thrusters (100/65 lbs.)
6 Chest to bar Pull-ups
9 Thrusters (100/65 lbs.)
9 Chest to bar Pull-ups
12 Thrusters (100/65 lbs.)
12 Chest to bar Pull-ups
15 Thrusters (100/65 lbs.)
15 Chest to bar Pull-ups
18 Thrusters (100/65 lbs.)
18 Chest to bar Pull-ups
21 Thrusters (100/65 lbs.)
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Thursday in-class validation:
6:00am: Kehau, Katrina, and Mary
8:30am: Peedi/Lin and Val
Noon: Sharnell/Rome, Kurt/Blaine, Jared, Horace/Jon, Maila/Mia, and Dustin/Coach Joe
4:00pm: L.J., Lai Lai, Lei, Nicole, and Jules
5:00pm: TJ/Dennis, Jesse/Coach Josh, Jenna/Jade, and Janet
6:00pm: Ryan Willis/Patrick, Bush/Jeff Mata, Mark/Jeff Chang, Peggy/Linzy, and Ronnie

Best method for taping your hands:

Watch the following video by CrossFit Los Angeles for one of the best methods for taping your hands. With a WOD like Workout 12.3, taping your hands could not only save you time, but protect your hands from nasty tears! It is important that you prepare these tape straps prior to coming to the box, because the better you make them, the better they work (a.ka. don't be sloppy and get sticky crap all over my pull-up rig).

Taping your hands for pull-ups from CrossFit Los Angeles on Vimeo.

Yesterday's WOD Board:

Happy Birthday, Horace!

“Your ability to succeed is a direct reflection of your ability to try."

-Sam Danniels

Above: Happy birthday, Horace! Glad you came in today to WOD and celebrate.

Today's WOD:

Skills Set:

L-sit Hold

Pistols

For time:

800m Run

200 Double-Unders

100 Hand Release Push-ups

800m Run

Open WOD 12.5 - Deja Vu!

Super excited about this WOD! Many of you have done it during last year's Open or during class when it was programmed. Either way, this "C2B Fran Ladder" is one heck-of-a-workout and I can't wait to see all the PRs! Please make sure you all watch the MOVEMENT STANDARDS VIDEO (found: here). It is your responsibility to understand the range of motion required for both movements in this workout!

Thursday in-class validation:

6:00am: Kehau, Katrina, Mary, and Mia

8:30am: Peedi, Jenn, Lin, Val, and Jaimie

Noon: Sharnell/Rome, Kurt/Blaine, Jared, Horace/Jon, Maila/Mia, and Dustin/Coach Joe

4:00pm: L.J., Lai Lai, Lei, and Jules

5:00pm: TJ, Jenna, Jade, Janet, and Coach Josh

6:00pm: Ryan Willis, Bush, Mark, Jeff Mata, Jeff Chang, Peggy, and Linzy

Open Workout 12.5:

Complete as many reps as possible in 7 minutes of the following rep scheme:

3 Thrusters (100/65 lbs.)

3 Chest to bar Pull-ups 

6 Thrusters (100/65 lbs.)

6 Chest to bar Pull-ups 

9 Thrusters (100/65 lbs.)

9 Chest to bar Pull-ups 

12 Thrusters (100/65 lbs.)

12 Chest to bar Pull-ups 

15 Thrusters (100/65 lbs.)

15 Chest to bar Pull-ups 

18 Thrusters (100/65 lbs.)

18 Chest to bar Pull-ups 

21 Thrusters (100/65 lbs.)

21 Chest to bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Yesterday's WOD Board:

New faces in the crowd!

"A coach is someone who can give correction without causing resentment."

-John Wooden

Above: It is great seeing all the Elements graduates in the classes, like these 2 athletes above: Sheila (left) and Mahea (right)! You guys are all doing an amazing job... making Coach Josh and Coach Joe look good. ;)

Today's WOD:
20-minutes to build a heavy Snatch.


AMRAP in 8 minutes, of:
3 Thrusters (115/75 lbs.)
6 Chest to Bar Pull-ups
9 Box Jumps (24/20")

The final Open WOD will be announced tomorrow at 2:00pm our time (Hawaiian time)! 

1. We will hit the Open Workout of the Week on Thursday as the WOD for all classes - If you plan on being validated during a class you must sign-up for a class time (this is only for registered athletes, all others can just come to the class). Post the class time you intend on coming to for Thursday's Open Workout on the gym sign-up sheet or on our Facebook page.
2. Saturday Night Lights - Everyone is invited to either cheer on or participate in the Open WOD (you do not have to be registered to participate). Saturday Night Lights will begin at 4:00pm. Please sign-up on the sheet at the box or on our Facebook page - note if you are a registered athlete or not. Athletes will be assigned a heat and notified of their heat assignment upon arrival on Saturday. Please DO NOT show up before 4:00pm, the first heat will not begin till after 4:30pm, so you'll have plenty of time to warm-up!
3. Validation - You must watch the weekly Movement Standard Video that the CrossFit Games website provides, and understand what is full range of motion for every movement in the Workout. Your judge is not responsible for you not understanding what the full range of motion is!
4. Posting your scores online - After you have been validated it is your responsibility to post your score online! The deadline for doing this is before 5:00pm PT (2:00pm DST) on Sundays, however I do not suggest waiting till the very last minute.
5. The CrossFit 808 Team - Throughout the Open, each team will be ranked (both in the World and the Region) based on their top 3 female scores and their top 3 male scores. There are many factors that go into deciding who will represent our team at Regionals. Ultimately, the decision will be entirely up to the coaching staff, but placement in the gym at the end of the Open will be taken into consideration.
6. Important info about the next cycle of our Elements Program and Free Intro Class: No Free Intro Class till Saturday, March 31st! We will be postponing our Free Saturday Intro Class till the end of the Reebok CrossFit Games Open, so if you are interested in trying out our gym please email and sign-up for March 31st. The next Elements cycle will begin the week following, Tuesday, April 3rd. To reserve a spot please email info@808crossfit.com with the subject line: AM or PM (choose one) Elements.

Yesterday's WOD Board:

4 down, 1 to go!

"A man who has committed a mistake and doesn't correct it is committing another mistake."

-Confucius

Above: Anyone PR their "Karen" time this past Open WOD or get their first muscle-up? Great job to everyone who hit Workout 12.4! Four down, one to go! Let's get it done!

Today's WOD:
Deadlifts x 5-7 reps


6 sets, each for time, of:
350m Row
15 Unbroken KB Swings (70/53 lbs.)
5 HSPU
See January 7, 2012.

Fun Facts about CrossFit 808, after 4 Open Workouts:

• Team CrossFit 808 is 4th place in the Northern California Region and 33rd in the World! Top scores from Workout 12.2 were from: Elyse (256), Kyla (252), Brandy (246), Dustin (254), Josh, Joe, Mike Ballenger, and Jeff King all scored 253!
• Master Woman (60+), Mary Schwing, is currently 5th place in the World!
• Coach Elyse is 2nd in the Northern California Region and 11th in the World.

Yesterday's WOD Board:

Another Saturday Night Lights in the books!

"A man who has committed a mistake and doesn't correct it is committing another mistake."

-Confucius

Today's WOD:
4 sets of:
Bench Press x 4-6 reps

"Jerry"
For time:
1-mile Run
2K Row
1-mile Run

PLUG IN YOUR SCORES FROM 12.4!

Above: Eli and Jacie helped me alphabetize the score sheets
from WOD 12.4! What awesome assistants!

Here's the directions for plugging in your scores:

• Log-in to your CrossFit Games account by going here: http://games.crossfit.com/.
• In the right-side bar, click on the that reads: Submit Workout 12.4 Score.
• Click on "Performed at an Affiliate". 
• Then, type in "CrossFit 808" as your affiliate. Give it a second and "CrossFit 808" should pop up below as an option, click on "CrossFit 808". It should now read "Performed at CrossFit 808"
• Enter your total reps for Workout 12.4.
• Click "Submit". Then double check your results and click "Submit" once more.

You must submit all scores by 5:00pm Pacific Time (so 2:00pm Hawaii Time) on Sunday, March 18, 2012. So, don't wait till the last minute, because in the past CrossFit has had issues with their website, and with 60,000 participants... I'd put the blame on you for trying to post so late!

Yesterday's WOD Board:

Sissy Test is back!

"Sorrow is the mere rust of the soul. Activity will cleanse and brighten it."

-Samuel Johnson

Today's WOD:
4 sets of:
Power Snatch x 2.2.2


"Sissy Test: KB and Burpees"
For time:
15 KB Swings (53/35 lbs.)
1 Burpee
14 KB Swings (53/35 lbs.)
2 Burpees
13 KB Swings (53/35 lbs.)
3 Burpees

12 KB Swings (53/35 lbs.)

4 Burpees

11 KB Swings (53/35 lbs.)

5 Burpees

10 KB Swings (53/35 lbs.)

6 Burpees

9 KB Swings (53/35 lbs.)

7 Burpee

8 KB Swings (53/35 lbs.)

8 Burpees

7 KB Swings (53/35 lbs.)

9 Burpees

6 KB Swings (53/35 lbs.)

10 Burpees

5 KB Swings (53/35 lbs.)

11 Burpees

4 KB Swings (53/35 lbs.)

12 Burpees

3 KB Swings (53/35 lbs.)

13 Burpees

2 KB Swings (53/35 lbs.)

14 Burpees

1 KB Swing (53/35 lbs.)

15 Burpees
See June 11, 2011.

Saturday Night Lights Heat Assignments:

• Saturday Night Lights - Everyone is invited to either cheer on or participate in the Open WOD (you do not have to be registered to participate). Please DO NOT show up before 4:00pm, the first heat will not begin till 4:40pm, so you'll have plenty of time to warm-up!
• Important Information about the next cycle of our Elements Program and Free Intro Classes: No Free Intro Class till Saturday, March 31st! We will be postponing our Free Saturday Intro Class till the end of the CrossFit Games Open, so if you are interested in trying out our gym please email and sign-up for March 31st. The next Elements cycle will begin the week following, so April 3rd. We will offer both the AM and PM session.

Heat Schedule:

Heat 1 (4:40pm): Jackie, Mary, Rachel Lai, Jeff Mata, Jeff Chang, and Bush

Heat 2 (5:00pm): Linzy, Marsha, Katrina, Mike Y., Bob E., and Charlie

Heat 3 (5:20pm): Shay, Val, Lei, Ronnie, Seth, and Kurt

Yesterday's WOD Board:

Open Workout 12.4 underway!

“Don’t worry about failures, worry about the chances you miss when you don’t even try.”

-Jack Canfield

Above: K-Star preps us for Workout 12.4!

Today's WOD:
"Open Workout 12.4"
AMRAP in 12 minutes, of:
150 Wall Balls (M-20 lbs. to 10 ft., W-14 lbs. to 9 ft.)
90 Double-Unders
30 Muscle-Ups
(Masters 55+: M-20 lbs. to 9 ft., W-10 lbs. to 9 ft.)

Yesterday's WOD Board:

Open WOD 12.4 announced!

‎"If you think you dare not, you don't

If you like to win,but but you think you can't,

it is almost certain you wont.

"If you think you'll lose, your lost

For out of the world we find,

success begins with a fellows will--

Its all in the state of mind.''

"If you think you are out classed, you are,

You got to think high to rise,

you have to be sure of your self before

you can ever win a price.

"Life battles don't always go

To the stronger or faster man,

But soon or late the man who wins

Is the man WHO THINKS HE CAN"

-Napoleon Hill

Above: Open Workout 12.4 has been announced! Please make sure you watch the Movement Standards video!

Today's WOD:
Skills Set:
Double-Unders
Muscle-ups
Handstand Push-ups


"Michael"
3 rounds for time:
800m Run
50 Back Extensions
50 Ab-mat Sit-ups


Have you signed up for a class time or S.N.L.?

Thursday in-class validation:

6:00am: Charlie, Kehau, Val, Katrina, and Mary

8:30am: Peedi/Jaimie, Shanelle/Jenn, Bob E., Jesse, and L.J.

Noon: Sharnell/Rome, Kurt/Blaine, Jared/Peter, Will/Mark, Horace/Jon, and Maila

4:00pm: House, Nicole, Jules, and Mia

5:00pm: TJ, Jade, Dennis, and Janet

6:00pm: Ryan Willis, Patrick, and Chad

Open Workout 12.4:

Complete as many rounds and reps as possible in 12 minutes of:

150 Wall balls (M-20lbs to 10' target, W-14lbs to 9' target)

90 Double-unders

30 Muscle-ups

Yesterday's WOD Board:

Don't forget to sign-up for the Open WOD this week!

"What a man believes may be ascertained, not from his creed, but from the assumptions on which he habitually acts."

-George Bernard Shaw

Today's WOD:
20-minutes to build a heavy rack jerk.

"D.T."
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
5 rounds for time, of:
12 Deadlifts (155/105 lbs.)
9 Hang Power Cleans (155/105 lbs.)
6 Push Jerks (155/105 lbs.)

Open WOD 12.4 will be announced tomorrow at 2:00pm our time (Hawaiian time)! 

This week (like last week) the Open WOD will be programmed for our regular classes on Thursday. We will also still be holding our Saturday Night Open WOD event.

1. We will hit the Open Workout of the Week on Thursday as the WOD for all classes - If you plan on being validated during a class you must sign-up for a class time (this is only for registered athletes, all others can just come to the class). Post the class time you intend on coming to for Thursday's Open Workout on the gym sign-up sheet or on our Facebook page.
2. Saturday Night Lights - Everyone is invited to either cheer on or participate in the Open WOD (you do not have to be registered to participate). Saturday Night Lights will begin at 4:00pm. Please sign-up on the sheet at the box or on our Facebook page - note if you are a registered athlete or not. Athletes will be assigned a heat and notified of their heat assignment upon arrival on Saturday. Please DO NOT show up before 4:00pm, the first heat will not begin till 4:30pm, so you'll have plenty of time to warm-up!
3. Validation - You must watch the weekly Movement Standard Video that the CrossFit Games website provides, and understand what is full range of motion for every movement in the Workout. Your judge is not responsible for you not understanding what the full range of motion is!
4. Posting your scores online - After you have been validated it is your responsibility to post your score online! The deadline for doing this is before 5:00pm PT (2:00pm DST) on Sundays, however I do not suggest waiting till the very last minute.
5. The CrossFit 808 Team - Throughout the Open, each team will be ranked (both in the World and the Region) based on their top 3 female scores and their top 3 male scores. There are many factors that go into deciding who will represent our team at Regionals. Ultimately, the decision will be entirely up to the coaching staff, but placement in the gym at the end of the Open will be taken into consideration.

Yesterday's WOD Board:

3 down, 2 to go!

"CrossFit 808 is clearly producing amazing athletes, and there can be no doubt that founder and coach, Elyse Umeda, the 2011 NorCal Regional winner, and the athlete currently tied for 1st place in our region, is a key element to this success."

-Leah Lutz, CrossFit Games writer

Above: Cool write-up on the CrossFit Games site about our box and your coach!

Today's WOD:
4 sets of:
Back Squats x 3-5 reps


5 rounds each for time, of:
250m Row
20 Unbroken Wall Balls (20/14 lbs. to 10 ft.)
Rest 2-minutes

Fun Facts about CrossFit 808, after 3 Open Workouts:

• Team CrossFit 808 is 4th place in the Northern California Region (1 place up from last week) and 23rd in the World (7 places up from last week)! Top scores from Workout 12.3 were from: Joe (375), Mike Ballenger (370), Josh (363), Elyse (447), Kyla (386), and Brandy (380)!
• Master Woman (60+), Mary Schwing, is currently 6th place in the World!

Saturday's WOD Board:

Elements III Graduates are on the loose!

"Change is inevitable - except from a vending machine."

-Robert C. Gallagher

Above: Look for all these new faces during our normal classes! Great job to all that finished the Elements Program (AM Class top, PM Class below). We look forward to kicking your butts... I mean getting to know you in the weeks ahead. See you at the box!


Important Information about the next cycle of our Elements Program and Free Intro Classes: No Free Intro Class till Saturday, March 31st! We will be postponing our Free Saturday Intro Class till the end of the CrossFit Games Open, so if you are interested in trying out our gym please email and sign-up for March 31st. The next Elements cycle will begin the week following, so April 3rd. We will offer both the AM and PM session, to reserve a spot please email info@808crossfit.com with the subject line: AM or PM (choose one) Elements.

Today's WOD:

5 sets of:

Mid Thigh Snatch x 1.1.1

5 rounds for time, of:

7 OHS (135/95 lbs.)

10 Pull-ups

Yesterday's WOD Board(s):

How to tape your hands for Workout 12.3!

“You are worthy of your desires. Really wanting what you want gives you the power to get it. You were born free. You are worthy of love and respect.”

-Danielle LaPorte

Details at GymnasticsWOD

Today's WOD:
Front Squats x 2-2-2-2


For time:
8 rounds of "Cindy"
800m Run
8 rounds of "Cindy"
See July 6, 2011.

Best method for taping your hands:

Watch the following video by CrossFit Los Angeles for one of the best methods for taping your hands. With a WOD like Workout 12.3, taping your hands could not only save you time, but protect your hands from nasty tears! It is important that you prepare these tape straps prior to coming to the box, because the better you make them, the better they work.

Taping your hands for pull-ups from CrossFit Los Angeles on Vimeo.

Saturday Night Lights Heat Assignments:

• Saturday Night Lights - Everyone is invited to either cheer on or participate in the Open WOD (you do not have to be registered to participate). Please DO NOT show up before 4:00pm, the first heat will not begin till 4:45pm, so you'll have plenty of time to warm-up!
• Important Information about the next cycle of our Elements Program and Free Intro Classes: No Free Intro Class till Saturday, March 31st! We will be postponing our Free Saturday Intro Class till the end of the CrossFit Games Open, so if you are interested in trying out our gym please email and sign-up for March 31st. The next Elements cycle will begin the week following, so April 3rd. We will offer both the AM and PM session.

Saturday Night Lights:

Heat 1 (4:45pm): Marsha, Jamie King, Jeff King, Seth, Will, and Jeff Mata
Heat 2 (5:10pm): Shanelle, Linzy, Jackie, Patrick, Jeff Chang, and Bob Egbert
Heat 3 (5:35pm): Jaimie Kinard, Katrina, Shay, Mike Bennett, Bush, and Charlie
Heat 4 (5:50pm): Lin, Ronnie, Mary, Jesse, Ryan Willis, Chad, and Dennis

Yesterday's WOD Board:
Will be posted soon.

Open WOD 12.3 underway!

"The best way to appreciate your job is to imagine yourself without one."

-Oscar Wilde

Above: K-star is at it again with his mobility prep for Open WOD 12.3!

Today's WOD:
"2012 Reebok CrossFit Games Open Workout 12.3"
AMRAP in 18 minutes, of:
15 Box Jumps (24"/20")
12 Push Press (115/75 lbs.)
9 Toes-to-bar
Masters 55+: 20" Box Jumps or Step-ups, 75/55 lbs. Push Press

Open WOD 12.3 has been announced! 

1. Saturday Night Lights - Everyone is invited to either cheer on or participate in the Open WOD (you do not have to be registered to participate). Saturday Night Lights will begin at 4:00pm. Please sign-up on the sheet at the box or on our Facebook page - note if you are a registered athlete or not. Athletes will be assigned a heat and notified of their heat assignment upon arrival on Saturday. Please DO NOT show up before 4:00pm, the first heat will not begin till 4:30pm, so you'll have plenty of time to warm-up!
2. Validation - You must watch the weekly Movement Standard Video that the CrossFit Games website provides, and understand what is full range of motion for every movement in the Workout. Your judge is not responsible for you not understanding what the full range of motion is!
3. Posting your scores online - After you have been validated it is your responsibility to post your score online! The deadline for doing this is before 3:00pm on Sundays, however I do not suggest waiting till the very last minute.
4. The CrossFit 808 Team - Throughout the Open, each team will be ranked (both in the World and the Region) based on their top 3 female scores and their top 3 male scores. There are many factors that go into deciding who will represent our team at Regionals. Ultimately, the decision will be entirely up to the coaching staff, but placement in the gym at the end of the Open will be taken into consideration.
5. Important Information about the next cycle of our Elements Program and Free Intro Classes: No Free Intro Class till Saturday, March 31st! We will be postponing our Free Saturday Intro Class till the end of the CrossFit Games Open, so if you are interested in trying out our gym please email and sign-up for March 31st. The next Elements cycle will begin the week following, so April 3rd. We will offer both the AM and PM session.

Saturday Night Lights:

Rachel Lai, Jaimie Kinard, Bob Egbert, Will Shen, Linzy, Jackie, Coach Mike, Bush, K.P., Patrick, Shanelle, Jamie, and Jeff King


Yesterday's WOD Board:

Open WOD 12.3 announced!

"The key is to keep company only with people who uplift you, whose presence calls forth your best."

-Epictetus

Above: It is important, especially in this high volume Open WOD, to execute full range of motion, so you are not being "no repped"! Watch the MOVEMENT STANDARDS VIDEO!

Today's WOD:
Skills Set:
Wall Climbs
Tall Box Jumps (Regional Style)


5 rounds each for time, of:
500m Row
20 Toes to Bar (or 20 KB Swings at 70/53 lbs.)
Rest 3-minutes

Open WOD 12.3 has been announced! 

This week (like last week) the Open WOD will be programmed for our regular classes on Thursday. We will also still be holding our Saturday Night Open WOD event.

1. We will hit the Open Workout of the Week on Thursday as the WOD for all classes - If you plan on being validated during a class you must sign-up for a class time (this is only for registered athletes, all others can just come to the class). Post the class time you intend on coming to for Thursday's Open Workout on the gym sign-up sheet or on our Facebook page.
2. Saturday Night Lights - Everyone is invited to either cheer on or participate in the Open WOD (you do not have to be registered to participate). Saturday Night Lights will begin at 4:00pm. Please sign-up on the sheet at the box or on our Facebook page - note if you are a registered athlete or not. Athletes will be assigned a heat and notified of their heat assignment upon arrival on Saturday. Please DO NOT show up before 4:00pm, the first heat will not begin till 4:30pm, so you'll have plenty of time to warm-up!
3. Validation - You must watch the weekly Movement Standard Video that the CrossFit Games website provides, and understand what is full range of motion for every movement in the Workout. Your judge is not responsible for you not understanding what the full range of motion is!
4. Posting your scores online - After you have been validated it is your responsibility to post your score online! The deadline for doing this is before 5:00pm PT (2:00pm DST) on Sundays, however I do not suggest waiting till the very last minute.
5. The CrossFit 808 Team - Throughout the Open, each team will be ranked (both in the World and the Region) based on their top 3 female scores and their top 3 male scores. There are many factors that go into deciding who will represent our team at Regionals. Ultimately, the decision will be entirely up to the coaching staff, but placement in the gym at the end of the Open will be taken into consideration.

Thursday in-class validation:

6:00am: Kehau, Bob E., and Mary

8:30am: Val, Peedi, Jenn, and Shanelle

Noon: Sharnell, Rome, Kurt, Jared, Peter H., Blaine, Horace, and Jon

4:00pm: Mia, Lai Lai, Jules, Jade, House, and Nicole

5:00pm: TJ, Janet, Dennis, and Alicia (visiting)

6:00pm: Jeff Chang, Mark, Lin, Jeff Mata, Peggy, Chad, and Jaimie

Saturday Night Lights:

Rachel Lai, Jaimie Kinard, Bob E,. Will Shen, Linzy, Jackie, Coach Mike, and Bush

Yesterday's WOD Board: